Conditioning:

Partner WOD

15-minute AMRAP of:

Max Calories Rowed

…rest 2 minutes, then*…

10-minute AMRAP of:

50 Pull-ups

100 Sit-ups

50 Push-ups

100 Squats

…rest 2 minutes, then…

5-minute AMRAP of:

Max Calories Biked

 

For Score

*If you have any missing 1RM’s, stop at this point, and make one up. If you are current, but want to do a lift, stop here as well.

 

Strength:

Option 1:

Make up a missed 1-rep max

Shoulder Press, Front Squat, Clean, Overhead Squat, Deadlift, or Hang Power Clean

Or…

Option 2:

Pick any lift and perform:

5 reps @ 65% 1RM

5 reps @ 75%

4 reps @ 80%

3 reps @ 85%

2 reps @ 90%

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Twisted Cross – 1:30/side

Saddle Pose – 2:00

Pike stretch – 2:00

 

 

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